While we often take a good night’s sleep for granted, it is not until we suffer from a bout of insomnia or start to find it difficult to drop off that we realise what a blessing 40 winks is.

A good sleeping pattern – with between six and eight hours sleep in every 24 – is essential for every one of us. If you’re finding it difficult to sleep, here are a few ways to help you, and some things to remember for the future.

Check your bed and mattress

We often forget that our beds and mattresses are prone to wear-and-tear, and need replacing every five to 10 years, so if yours is more than a few years old it might be worth checking if they’re giving your neck and back adequate support while you sleep. Signs of an old or inadequate mattress are: a sore back or stiff neck, painful pressure points on hips, knees or shoulders, pins and needles, and snoring.

Get into a good routine

One of the best ways to make sure you get a good night’s sleep is to wind down properly before you head to bed. Try to avoid drinking caffeine after 2pm as it can take a few hours for it to leave your system and for the effects to wear off. Try not to eat too late either; the later you eat the more difficult it is for your body to switch off when you go to bed, as it will still be busy digesting food.

Remember that your bedroom is a bedroom

With gadgets playing a big part in a lot of people’s lives, it can be easy to take television, music, phones, work and the internet out of the living room and into the bedroom. All of these things trigger brain activity, the one thing you’re trying to slow down when going to sleep. Taking work into the bedroom can also increase stress levels, and stress is one emotion that is bound to make your sleeping problems even worse.

Create a suitable environment

Bedrooms should be warm but not hot, and should have a good supply of fresh air without being draughty. Try opening the bedroom window for an hour or two before you go to bed and then closing it when you get in, this will help to ensure that your room isn’t stuffy or hot and in turn will give you a greater chance of nodding off easily.